BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with our free calculator. Plan your nutrition and fitness goals accurately.
Most accurate for most people
Classic formula, slightly higher estimates
Uses body fat percentage for increased accuracy
Little or no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Heavy exercise 6-7 days/week
Very heavy exercise, physical job or training twice a day
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How It Works
Understanding BMR and TDEE
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to perform essential functions while at complete rest. These include breathing, circulation, nutrient processing, and cell production. BMR typically accounts for 60-70% of your total daily calorie expenditure.
Total Daily Energy Expenditure (TDEE) is your BMR plus additional calories burned through physical activity and digestion. This represents the total number of calories you burn in a day.
Calculation Methods Explained
Mifflin-St Jeor Equation (1990)
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
This is currently considered the most accurate formula for estimating BMR in most individuals. Studies have shown it to be more accurate than the Harris-Benedict equation.
Harris-Benedict Equation (Revised 1984)
For men: BMR = 13.397 × weight in kg + 4.799 × height in cm - 5.677 × age in years + 88.362
For women: BMR = 9.247 × weight in kg + 3.098 × height in cm - 4.330 × age in years + 447.593
This is the classic equation that's been in use since 1919, with a 1984 revision. It tends to estimate slightly higher values compared to Mifflin-St Jeor.
Katch-McArdle Formula (1974)
BMR = 370 + (21.6 × lean body mass in kg)
This formula accounts for body composition by using lean body mass instead of total weight. It can be more accurate for athletic individuals with higher muscle mass or those with very low/high body fat percentages.
Activity Levels and Calorie Goals
Your activity level significantly impacts your total daily calorie needs. The calculator uses the following multipliers to estimate your TDEE:
- Sedentary (1.2): Little or no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 3-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extra Active (1.9): Very hard exercise, physical job, or training twice a day
For weight management goals, the calculator applies the following adjustments to your TDEE:
- Weight maintenance: 100% of TDEE
- Mild weight loss: 90% of TDEE (10% caloric deficit)
- Weight loss: 80% of TDEE (20% caloric deficit)
- Extreme weight loss: 70% of TDEE (30% caloric deficit)
- Mild weight gain: 110% of TDEE (10% caloric surplus)
- Weight gain: 115% of TDEE (15% caloric surplus)
- Extreme weight gain: 120% of TDEE (20% caloric surplus)
Important Considerations
- These calculators provide estimates and individual results may vary.
- For weight loss, a moderate deficit of 500-1000 calories per day is generally considered safe and sustainable.
- Very low-calorie diets (below 1200 calories for women or 1500 for men) should only be followed under medical supervision.
- The quality of calories (nutritional content) matters as much as the quantity for overall health.
- Consult with healthcare providers before making significant changes to your diet or exercise routine.
- Regular exercise can increase your BMR over time by increasing lean muscle mass.
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